Warmup:
1:00 Echo bike (EZ pace)
10 Cobar2Downward Dog
5 Cobra to Hip Snap
1:00 Echo bike (med pace)
10 box step ups
6 box step overs
:30 Echo bike sprint
6 box jump overs
6 box jump overs (higher box)
WOD:
“Interval Part 1”
For Time:
21 Box Jump-Overs (24”/20”)
12/9 Cal Bike
9 Burpee Box Jump-Overs (30″/24″)
21 Box Jump-Overs (24”/20”)
12/9 Cal Bike
9 Burpee Box Jump-Overs (30″/24″)
Rest until 8-minute mark, then…
“Interval Part 2”
For Time:
9 Burpee Box Jump-Overs (30″/24″)
12/9 Cal Bike
21 Box Jump-Overs (24”/20”)
9 Burpee Box Jump-Overs (30″/24″)
12/9 Cal Bike
21 Box Jump-Overs (24”/20”)
16-Min time cap
Video courtesy of The CrossFit Games.
Today’s WOD draws inspiration from Test 8 of the 2023 CrossFit Games. For the original WOD, start at the 3:53:00 mark.
Scaling Options:
Box height -> as needed, just go higher on Burpee Box Jump Overs
Joint Strike CrossFit 